Sit on your patio with a glass of wine in hand and pretend you’re visiting the Mediterranean in this healthy meal plan for summer. We map out an entire month of meals and snacks that incorporate the principles of theMediterranean diet, which means including plenty of fresh produce, fish and legumes, plus healthy fats like nuts and seeds in our daily diet. Summer is the perfect time to shift toward the Mediterranean diet because fresh fruit and vegetables, a staple of this eating style, are plentiful and extra delicious this time of year.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouFor those aiming to lose weight, we capped this plan at 1,500 calories per day, which is a level where most people will lose a pound or so a week. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Read More:Mediterranean Diet Meal PlansMediterranean Diet Foods to Focus OnFruits:Fruits, especially berries and fruits with skin (like peaches, plums, pears and apples) are fantastic. Though they are easy to find fresh in the summer, frozen is a great option as well.Vegetables:When following a Mediterranean diet, the more vegetables the better. Leafy greens, like spinach and kale, are particularly great but aim to include a wide variety as much as possible. Aiming to eat what’s in season or growing fresh near you tends to be a nice way to achieve built-in variety for your produce.Fish:All fish is awesome, but fish high in omega-3 fatty acids, like salmon and mackerel, are especially nutritious.Healthy Fats:Olives, olive oil, nuts, seeds and natural nut butters (which means no additives besides salt) are staples of this healthy eating plan.Legumes:While meat can certainly still be included, the Mediterranean diet supports more vegetarian meals. Try to include more beans and lentils as an alternative protein option. Bonus: They’re super high infibertoo!Whole Grains:Oatmeal, whole-wheat bread and pasta, brown rice and quinoa are all healthy grains to include in this eating lifestyle.Week 1How to Meal-Prep Your Week of Meals:Mix togetherQuinoa & Chia Oatmeal Mixto have for breakfast on Days 4 through 6 and throughout the rest of the month.MakeBerry Chia Puddingto have for breakfast on Days 2 and 3.PrepareMeal-Prep Vegan Lettuce Wrapsto have for lunch on Days 2 through 5.Day 1Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (130 calories)⅔ cup low-fat plain Greek yogurt¼ cup blueberriesDinner (478 calories)1 servingSalmon Souvlaki with Tzatziki & Green Beans½ cup cooked quinoaDaily Totals:1,479 calories, 88 g protein, 148 g carbohydrate, 34 g fiber, 68 g fat, 1,098 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, and add 1 medium apple and 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (83 calories)½ cup low-fat plain Greek yogurtLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (439 calories)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,496 calories, 66 g protein, 142 g carbohydrate, 43 g fiber, 79 g fat, 1,250 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 1 cup yogurt and add 4 Tbsp. chopped walnuts to A.M. snack, and increase to 1/3 cup almonds at P.M. snack.Day 3Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (124 calories)¾ cup low-fat plain Greek yogurtLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (59 calories)1 medium peachDinner (534 calories)1 servingCherry Tomato & Garlic Pasta2 cups mixed salad greens1 servingCitrus VinaigretteDaily Totals:1,484 calories, 64 g protein, 164 g carbohydrate, 41 g fiber, 69 g fat, 1,378 mg sodiumTo make it 2,000 calories:Add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner.Day 4Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (130 calories)⅔ cup low-fat plain Greek yogurt¼ cup blueberriesDinner (415 calories)1 servingSpinach-Mushroom Frittata with Avocado SaladDaily Totals:1,483 calories, 72 g protein, 146 g carbohydrate, 33 g fiber, 73 g fat, 1,312 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 3 Tbsp. chopped walnuts to P.M. snack.Day 5Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (125 calories)⅔ cup low-fat plain Greek yogurt⅓ cup blackberriesDinner (412 calories)1 servingCobb Salad with Herb-Rubbed ChickenDaily Totals:1,480 calories, 75 g protein, 126 g carbohydrate, 33 g fiber, 80 g fat, 1,162 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack and add 3 Tbsp. chopped walnuts to P.M. snack.Day 6Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (64 calories)1 cup raspberriesLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesDinner (436 calories)1 servingProsciutto Pizza with Corn & ArugulaDaily Totals:1,496 calories, 56 g protein, 167 g carbohydrate, 35 g fiber, 76 g fat, 1,429 mg sodiumTo make it 2,000 calories:Add 1/3 cup walnut halves to A.M. snack, add 1 medium peach to lunch, and add 1 servingGuacamole Chopped Saladto dinner.Day 7Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (193 calories)25 unsalted dry-roasted almondsLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (62 calories)1 cup blackberriesDinner (530 calories)1 servingChicken Shawarma with Yogurt Sauce1 servingTraditional Greek SaladDaily Totals:1,510 calories, 71 g protein, 140 g carbohydrate, 34 g fiber, 81 g fat, 1,496 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium peach to lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Week 2How to Meal-Prep Your Week of Meals:MakeChicken Caprese Pasta Salad Bowlsto have for lunch on Days 9 through 12.Day 8Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (64 calories)1 cup raspberriesLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesDinner (447 calories)1 servingGrilled Salmon with Tomatoes & Basil1 servingCucumber & Avocado SaladDaily Totals:1,515 calories, 90 g protein, 127 g carbohydrate, 39 g fiber, 77 g fat, 1,141 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 15 walnut halves to A.M. snack.Day 9Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (180 calories)15 unsalted dry-roasted almonds1 cup raspberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (62 calories)1 cup blackberriesDinner (408 calories)1 servingSpiced Grilled Chicken with Cauliflower “Rice” Tabbouleh1 servingCreamy Cucumber SaladDaily Totals:1,489 calories, 99 g protein, 195 g carbohydrate, 32 g fiber, 76 g fat, 1,104 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, increase to 1/3 cup almonds at A.M. snack, add 1 plum to lunch, and add 1/3 cup almonds to P.M. snack.Day 10Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (62 calories)1 cup blackberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (429 calories)1 servingChicken & Kale Taco Salad with Jalapeño-Avocado RanchDaily Totals:1,518 calories, 91 g protein, 145 g carbohydrate, 32 g fiber, 67 g fat, 965 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 20 almonds to A.M. snack.Day 11Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (201 calories)1 cup blackberries18 unsalted dry-roasted almondsDinner (407 calories)1 servingGrilled Skirt Steak with Corn-Tomato Relish1-oz. slice whole-wheat baguetteDaily Totals:1,510 calories, 99 g protein, 125 g carbohydrate, 30 g fiber, 72 g fat, 1,038 mg sodiumTo make it 2,000 calories:Add 20 walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 12Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (63 calories)¾ cup blueberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (193 calories)1 cup blackberries10 walnut halvesDinner (414 calories)1 servingBasil-Chickpea FlatbreadDaily Totals:1,509 calories, 85 g protein, 146 g carbohydrate, 32 g fiber, 71 g fat, 1,080 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and increase to 25 walnut halves at P.M. snack.Day 13Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (62 calories)1 cup blackberriesDinner (499 calories)1 servingBruschetta Chicken PastaDaily Totals:1,495 calories, 71 g protein, 151 g carbohydrate, 31 g fiber, 73 g fat, 1,535 mg sodiumTo make it 2,000 calories:Add 20 walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 14Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (62 calories)1 cup blackberriesLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (147 calories)1 cup raspberries½ cup low-fat plain Greek yogurtDinner (547 calories)1 servingEasy Shrimp Tacos2 cups mixed salad greens1 servingCitrus VinaigretteDaily Totals: 1,502 calories, 83 g protein, 118 g carbohydrate, 32 g fiber, 83 g fat, 1,561 mg sodiumTo make it 2,000 calories:Add 1/4 cup walnut halves to A.M. snack and add 1 whole avocado, sliced, to dinner.Week 3How to Meal-Prep Your Week of Meals:MakeBerry Chia Puddingto have for breakfast on Days 16 and 17.PrepareLemon-Roasted Vegetable Hummus Bowlsto have for lunch on Days 16 through 19.Day 15Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (272 calories)⅓ cup unsalted dry-roasted almondsLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (62 calories)1 cup blackberriesDinner (475 calories)1 servingCrispy Fish Taco BowlsDaily Totals:1,494 calories, 68 g protein, 110 g carbohydrate, 32 g fiber, 93 g fat, 1,135 mg sodiumTo make it 2,000 calories:Add 20 walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 16Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (231 calories)30 unsalted dry-roasted almondsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (59 calories)1 medium peachDinner (492 calories)1 servingGrilled Chicken Breasts with Tomato-Caper Sauce½ cup cooked quinoa2 cups mixed salad greens1 servingCitrus VinaigretteDaily Totals:1,484 calories, 66 g protein, 132 g carbohydrate, 40 g fiber, 81 g fat, 1,135 mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 avocado, sliced, to dinner.Day 17Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (131 calories)10 walnut halvesDinner (460 calories)1 servingGrilled Chicken Tacos with Slaw & Lime Crema1 servingJason Mraz’s GuacamoleDaily Totals:1,500 calories, 66 g protein, 127 g carbohydrate, 43 g fiber, 89 g fat, 1,311 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and increase to 25 walnut halves at P.M. snack.Day 18Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (196 calories)15 walnut halvesDinner (449 calories)1 servingGrilled Eggplant & Tomato PastaDaily Totals:1,517 calories, 54 g protein, 160 g carbohydrate, 36 g fiber, 83 g fat, 1,066 mg sodiumTo make it 2,000 calories:Add 1 medium peach and increase to 30 walnut halves at P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.Day 19Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (62 calories)1 cup blackberriesDinner (541 calories)1 servingGrilled Peach & Brie Smothered Chicken1 servingCucumber & Avocado SaladDaily Totals: 1,476 calories, 73 g protein, 125 g carbohydrate, 35 g fiber, 83 g fat, 1,452 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 12 walnut halves to P.M. snack.Day 20Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (325 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (331 calories)⅓ cup unsalted dry-roasted almonds1 medium peachDinner (442 calories)1 servingShrimp & Pepper Kebabs with Grilled Red Onion SlawDaily Totals:1,487 calories, 85 g protein, 101 g carbohydrate, 34 g fiber, 87 g fat, 1,156 mg sodiumTo make it 2,000 calories:Add 22 walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 21Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (167 calories)1 cup blackberries8 walnut halvesLunch (325 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (265 calories)¼ cup unsalted dry-roasted almonds1 medium peachDinner (418 calories)1 servingGreek Summer-Squash Grilled PizzaDaily Totals:1,499 calories, 74 g protein, 130 g fat, 33 g fiber, 83 g fat, 1,532 mg sodiumTo make it 2,000 calories:Increase to 28 walnut halves at A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Week 4How to Meal-Prep Your Week of Meals:MakeMuffin-Tin Spinach & Mushroom Mini Quichesto have for breakfast on Days 23 through 25. Freeze the remaining servings for later this month.PrepareSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 23 through 26.Day 22Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (59 calories)1 medium peachLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (235 calories)18 walnut halvesDinner (516 calories)1 servingGrilled Salmon with Sweet Peppers½ cup cooked quinoa2 cups mixed salad greens1 servingCitrus VinaigretteDaily Totals:1,501 calories, 79 g protein, 126 g carbohydrate, 31 g fiber, 1,297 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1/4 cup almonds to A.M. snack.Day 23Breakfast (295 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium peachA.M. Snack (64 calories)1 cup raspberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (225 calories)¼ cup walnut halves1 cup blackberriesDinner (540 calories)1 servingSpiced Grilled Chicken with Cauliflower “Rice” Tabbouleh1 servingCucumber & Avocado SaladDaily Totals:1,499 calories, 80 g protein, 87 g carbohydrate, 33 g fiber, 98 g fat, 1,809 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1/4 cup almonds to A.M. snack.Day 24Breakfast (295 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium peachA.M. Snack (64 calories)1 cup raspberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (225 calories)¼ cup walnut halves1 cup blackberriesDinner (518 calories)1 servingChicken Pesto Pasta with AsparagusDaily Totals:1,477 calories, 82 g protein, 110 g carbohydrate, 32 g fiber, 84 g fat, 1,417 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1/4 cup almonds to A.M. snack.Day 25Breakfast (295 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium peachA.M. Snack (291 calories)¼ cup unsalted dry-roasted almonds1 cup blueberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (145 calories)1 cup blackberries½ cup low-fat plain Greek yogurtDinner (415 calories)1 servingSpinach-Mushroom Frittata with Avocado SaladDaily Totals:1,520 calories, 83 g protein, 113 g carbohydrate, 30 g fiber, 87 g fat, 1,648 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 20 almonds to P.M. snack.Day 26Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (64 calories)1 cup raspberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (278 calories)⅓ cup walnut halves1 cup blackberriesDinner (490 calories)1 servingEasy Shrimp Tacos1 servingPineapple & Cucumber SaladDaily Totals:1,513 calories, 80 g protein, 145 g carbohydrate, 34 g fiber, 73 g fat, 1,627 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1/4 cup almonds to A.M. snack.Day 27Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (196 calories)15 walnut halvesDinner (429 calories)1 servingChicken & Kale Taco Salad with Jalapeño-Avocado RanchDaily Totals:1,498 calories, 68 g protein, 116 g carbohydrate, 34 g fiber, 92 g fat, 986 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and increase to 30 walnut halves at P.M. snack.Day 28Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (118 calories)9 walnut halvesDinner (532 calories)1 servingChicken Caesar Pasta Salad2 cups mixed salad greens1 servingCitrus VinaigretteMeal-Prep Tip:Reserve 2 servingsChicken Caesar Pasta Saladto have for lunch on days 29 and 30.Daily Totals:1,523 calories, 71 g protein, 125 g carbohydrate, 31 g fiber, 89 g fat, 1,340 mg sodiumTo make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto lunch and add 1 whole avocado, sliced, to dinner.Week 5Day 29Breakfast (295 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium peachA.M. Snack (64 calories)1 cup raspberriesLunch (383 calories)1 servingChicken Caesar Pasta SaladP.M. Snack (278 calories)⅓ cup walnut halves1 cup blackberriesDinner (478 calories)1 servingSalmon Souvlaki with Tzatziki & Green Beans½ cup cooked quinoaDaily Totals:1,498 calories, 98 g protein, 135 g carbohydrate, 33 g fiber, 68 g fat, 1,733 mg sodiumTo make it 2,000 calories:Add 1/3 cup almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 30Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (64 calories)1 cup raspberriesLunch (442 calories)1 servingChicken Caesar Pasta Salad1 medium peachP.M. Snack (278 calories)⅓ cup walnut halves1 cup blackberriesDinner (425 calories)1 servingGrilled Skirt Steak with Corn-Tomato Relish2 cups mixed salad greens1-oz. slice whole-wheat baguetteDaily Totals:1,514 calories, 89 g protein, 159 g carbohydrate, 34 g fiber, 65 g fat, 1,516 mg sodiumTo make it 2,000 calories:Add 20 almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sit on your patio with a glass of wine in hand and pretend you’re visiting the Mediterranean in this healthy meal plan for summer. We map out an entire month of meals and snacks that incorporate the principles of theMediterranean diet, which means including plenty of fresh produce, fish and legumes, plus healthy fats like nuts and seeds in our daily diet. Summer is the perfect time to shift toward the Mediterranean diet because fresh fruit and vegetables, a staple of this eating style, are plentiful and extra delicious this time of year.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouFor those aiming to lose weight, we capped this plan at 1,500 calories per day, which is a level where most people will lose a pound or so a week. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Read More:Mediterranean Diet Meal PlansMediterranean Diet Foods to Focus OnFruits:Fruits, especially berries and fruits with skin (like peaches, plums, pears and apples) are fantastic. Though they are easy to find fresh in the summer, frozen is a great option as well.Vegetables:When following a Mediterranean diet, the more vegetables the better. Leafy greens, like spinach and kale, are particularly great but aim to include a wide variety as much as possible. Aiming to eat what’s in season or growing fresh near you tends to be a nice way to achieve built-in variety for your produce.Fish:All fish is awesome, but fish high in omega-3 fatty acids, like salmon and mackerel, are especially nutritious.Healthy Fats:Olives, olive oil, nuts, seeds and natural nut butters (which means no additives besides salt) are staples of this healthy eating plan.Legumes:While meat can certainly still be included, the Mediterranean diet supports more vegetarian meals. Try to include more beans and lentils as an alternative protein option. Bonus: They’re super high infibertoo!Whole Grains:Oatmeal, whole-wheat bread and pasta, brown rice and quinoa are all healthy grains to include in this eating lifestyle.Week 1How to Meal-Prep Your Week of Meals:Mix togetherQuinoa & Chia Oatmeal Mixto have for breakfast on Days 4 through 6 and throughout the rest of the month.MakeBerry Chia Puddingto have for breakfast on Days 2 and 3.PrepareMeal-Prep Vegan Lettuce Wrapsto have for lunch on Days 2 through 5.Day 1Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (130 calories)⅔ cup low-fat plain Greek yogurt¼ cup blueberriesDinner (478 calories)1 servingSalmon Souvlaki with Tzatziki & Green Beans½ cup cooked quinoaDaily Totals:1,479 calories, 88 g protein, 148 g carbohydrate, 34 g fiber, 68 g fat, 1,098 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, and add 1 medium apple and 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (83 calories)½ cup low-fat plain Greek yogurtLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (439 calories)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,496 calories, 66 g protein, 142 g carbohydrate, 43 g fiber, 79 g fat, 1,250 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 1 cup yogurt and add 4 Tbsp. chopped walnuts to A.M. snack, and increase to 1/3 cup almonds at P.M. snack.Day 3Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (124 calories)¾ cup low-fat plain Greek yogurtLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (59 calories)1 medium peachDinner (534 calories)1 servingCherry Tomato & Garlic Pasta2 cups mixed salad greens1 servingCitrus VinaigretteDaily Totals:1,484 calories, 64 g protein, 164 g carbohydrate, 41 g fiber, 69 g fat, 1,378 mg sodiumTo make it 2,000 calories:Add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner.Day 4Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (130 calories)⅔ cup low-fat plain Greek yogurt¼ cup blueberriesDinner (415 calories)1 servingSpinach-Mushroom Frittata with Avocado SaladDaily Totals:1,483 calories, 72 g protein, 146 g carbohydrate, 33 g fiber, 73 g fat, 1,312 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 3 Tbsp. chopped walnuts to P.M. snack.Day 5Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (125 calories)⅔ cup low-fat plain Greek yogurt⅓ cup blackberriesDinner (412 calories)1 servingCobb Salad with Herb-Rubbed ChickenDaily Totals:1,480 calories, 75 g protein, 126 g carbohydrate, 33 g fiber, 80 g fat, 1,162 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack and add 3 Tbsp. chopped walnuts to P.M. snack.Day 6Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (64 calories)1 cup raspberriesLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesDinner (436 calories)1 servingProsciutto Pizza with Corn & ArugulaDaily Totals:1,496 calories, 56 g protein, 167 g carbohydrate, 35 g fiber, 76 g fat, 1,429 mg sodiumTo make it 2,000 calories:Add 1/3 cup walnut halves to A.M. snack, add 1 medium peach to lunch, and add 1 servingGuacamole Chopped Saladto dinner.Day 7Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (193 calories)25 unsalted dry-roasted almondsLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (62 calories)1 cup blackberriesDinner (530 calories)1 servingChicken Shawarma with Yogurt Sauce1 servingTraditional Greek SaladDaily Totals:1,510 calories, 71 g protein, 140 g carbohydrate, 34 g fiber, 81 g fat, 1,496 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium peach to lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Week 2How to Meal-Prep Your Week of Meals:MakeChicken Caprese Pasta Salad Bowlsto have for lunch on Days 9 through 12.Day 8Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (64 calories)1 cup raspberriesLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (268 calories)¼ cup unsalted dry-roasted almonds1 cup blackberriesDinner (447 calories)1 servingGrilled Salmon with Tomatoes & Basil1 servingCucumber & Avocado SaladDaily Totals:1,515 calories, 90 g protein, 127 g carbohydrate, 39 g fiber, 77 g fat, 1,141 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 15 walnut halves to A.M. snack.Day 9Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (180 calories)15 unsalted dry-roasted almonds1 cup raspberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (62 calories)1 cup blackberriesDinner (408 calories)1 servingSpiced Grilled Chicken with Cauliflower “Rice” Tabbouleh1 servingCreamy Cucumber SaladDaily Totals:1,489 calories, 99 g protein, 195 g carbohydrate, 32 g fiber, 76 g fat, 1,104 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, increase to 1/3 cup almonds at A.M. snack, add 1 plum to lunch, and add 1/3 cup almonds to P.M. snack.Day 10Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (62 calories)1 cup blackberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (429 calories)1 servingChicken & Kale Taco Salad with Jalapeño-Avocado RanchDaily Totals:1,518 calories, 91 g protein, 145 g carbohydrate, 32 g fiber, 67 g fat, 965 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 20 almonds to A.M. snack.Day 11Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (201 calories)1 cup blackberries18 unsalted dry-roasted almondsDinner (407 calories)1 servingGrilled Skirt Steak with Corn-Tomato Relish1-oz. slice whole-wheat baguetteDaily Totals:1,510 calories, 99 g protein, 125 g carbohydrate, 30 g fiber, 72 g fat, 1,038 mg sodiumTo make it 2,000 calories:Add 20 walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 12Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (63 calories)¾ cup blueberriesLunch (514 calories)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (193 calories)1 cup blackberries10 walnut halvesDinner (414 calories)1 servingBasil-Chickpea FlatbreadDaily Totals:1,509 calories, 85 g protein, 146 g carbohydrate, 32 g fiber, 71 g fat, 1,080 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and increase to 25 walnut halves at P.M. snack.Day 13Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (62 calories)1 cup blackberriesDinner (499 calories)1 servingBruschetta Chicken PastaDaily Totals:1,495 calories, 71 g protein, 151 g carbohydrate, 31 g fiber, 73 g fat, 1,535 mg sodiumTo make it 2,000 calories:Add 20 walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 14Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (62 calories)1 cup blackberriesLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (147 calories)1 cup raspberries½ cup low-fat plain Greek yogurtDinner (547 calories)1 servingEasy Shrimp Tacos2 cups mixed salad greens1 servingCitrus VinaigretteDaily Totals: 1,502 calories, 83 g protein, 118 g carbohydrate, 32 g fiber, 83 g fat, 1,561 mg sodiumTo make it 2,000 calories:Add 1/4 cup walnut halves to A.M. snack and add 1 whole avocado, sliced, to dinner.Week 3How to Meal-Prep Your Week of Meals:MakeBerry Chia Puddingto have for breakfast on Days 16 and 17.PrepareLemon-Roasted Vegetable Hummus Bowlsto have for lunch on Days 16 through 19.Day 15Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (272 calories)⅓ cup unsalted dry-roasted almondsLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (62 calories)1 cup blackberriesDinner (475 calories)1 servingCrispy Fish Taco BowlsDaily Totals:1,494 calories, 68 g protein, 110 g carbohydrate, 32 g fiber, 93 g fat, 1,135 mg sodiumTo make it 2,000 calories:Add 20 walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 16Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (231 calories)30 unsalted dry-roasted almondsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (59 calories)1 medium peachDinner (492 calories)1 servingGrilled Chicken Breasts with Tomato-Caper Sauce½ cup cooked quinoa2 cups mixed salad greens1 servingCitrus VinaigretteDaily Totals:1,484 calories, 66 g protein, 132 g carbohydrate, 40 g fiber, 81 g fat, 1,135 mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 avocado, sliced, to dinner.Day 17Breakfast (343 calories)1 servingBerry Chia PuddingA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (131 calories)10 walnut halvesDinner (460 calories)1 servingGrilled Chicken Tacos with Slaw & Lime Crema1 servingJason Mraz’s GuacamoleDaily Totals:1,500 calories, 66 g protein, 127 g carbohydrate, 43 g fiber, 89 g fat, 1,311 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and increase to 25 walnut halves at P.M. snack.Day 18Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (196 calories)15 walnut halvesDinner (449 calories)1 servingGrilled Eggplant & Tomato PastaDaily Totals:1,517 calories, 54 g protein, 160 g carbohydrate, 36 g fiber, 83 g fat, 1,066 mg sodiumTo make it 2,000 calories:Add 1 medium peach and increase to 30 walnut halves at P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.Day 19Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (62 calories)1 cup blackberriesDinner (541 calories)1 servingGrilled Peach & Brie Smothered Chicken1 servingCucumber & Avocado SaladDaily Totals: 1,476 calories, 73 g protein, 125 g carbohydrate, 35 g fiber, 83 g fat, 1,452 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 12 walnut halves to P.M. snack.Day 20Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (325 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (331 calories)⅓ cup unsalted dry-roasted almonds1 medium peachDinner (442 calories)1 servingShrimp & Pepper Kebabs with Grilled Red Onion SlawDaily Totals:1,487 calories, 85 g protein, 101 g carbohydrate, 34 g fiber, 87 g fat, 1,156 mg sodiumTo make it 2,000 calories:Add 22 walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 21Breakfast (325 calories)1 cup low-fat plain Greek yogurt¼ cup raspberries3 Tbsp. chopped walnutsA.M. Snack (167 calories)1 cup blackberries8 walnut halvesLunch (325 calories)1 servingGreen Salad with Edamame & BeetsP.M. Snack (265 calories)¼ cup unsalted dry-roasted almonds1 medium peachDinner (418 calories)1 servingGreek Summer-Squash Grilled PizzaDaily Totals:1,499 calories, 74 g protein, 130 g fat, 33 g fiber, 83 g fat, 1,532 mg sodiumTo make it 2,000 calories:Increase to 28 walnut halves at A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Week 4How to Meal-Prep Your Week of Meals:MakeMuffin-Tin Spinach & Mushroom Mini Quichesto have for breakfast on Days 23 through 25. Freeze the remaining servings for later this month.PrepareSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 23 through 26.Day 22Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (59 calories)1 medium peachLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (235 calories)18 walnut halvesDinner (516 calories)1 servingGrilled Salmon with Sweet Peppers½ cup cooked quinoa2 cups mixed salad greens1 servingCitrus VinaigretteDaily Totals:1,501 calories, 79 g protein, 126 g carbohydrate, 31 g fiber, 1,297 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1/4 cup almonds to A.M. snack.Day 23Breakfast (295 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium peachA.M. Snack (64 calories)1 cup raspberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (225 calories)¼ cup walnut halves1 cup blackberriesDinner (540 calories)1 servingSpiced Grilled Chicken with Cauliflower “Rice” Tabbouleh1 servingCucumber & Avocado SaladDaily Totals:1,499 calories, 80 g protein, 87 g carbohydrate, 33 g fiber, 98 g fat, 1,809 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1/4 cup almonds to A.M. snack.Day 24Breakfast (295 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium peachA.M. Snack (64 calories)1 cup raspberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (225 calories)¼ cup walnut halves1 cup blackberriesDinner (518 calories)1 servingChicken Pesto Pasta with AsparagusDaily Totals:1,477 calories, 82 g protein, 110 g carbohydrate, 32 g fiber, 84 g fat, 1,417 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1/4 cup almonds to A.M. snack.Day 25Breakfast (295 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium peachA.M. Snack (291 calories)¼ cup unsalted dry-roasted almonds1 cup blueberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (145 calories)1 cup blackberries½ cup low-fat plain Greek yogurtDinner (415 calories)1 servingSpinach-Mushroom Frittata with Avocado SaladDaily Totals:1,520 calories, 83 g protein, 113 g carbohydrate, 30 g fiber, 87 g fat, 1,648 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 20 almonds to P.M. snack.Day 26Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (64 calories)1 cup raspberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (278 calories)⅓ cup walnut halves1 cup blackberriesDinner (490 calories)1 servingEasy Shrimp Tacos1 servingPineapple & Cucumber SaladDaily Totals:1,513 calories, 80 g protein, 145 g carbohydrate, 34 g fiber, 73 g fat, 1,627 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1/4 cup almonds to A.M. snack.Day 27Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (196 calories)15 walnut halvesDinner (429 calories)1 servingChicken & Kale Taco Salad with Jalapeño-Avocado RanchDaily Totals:1,498 calories, 68 g protein, 116 g carbohydrate, 34 g fiber, 92 g fat, 986 mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and increase to 30 walnut halves at P.M. snack.Day 28Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (118 calories)9 walnut halvesDinner (532 calories)1 servingChicken Caesar Pasta Salad2 cups mixed salad greens1 servingCitrus VinaigretteMeal-Prep Tip:Reserve 2 servingsChicken Caesar Pasta Saladto have for lunch on days 29 and 30.Daily Totals:1,523 calories, 71 g protein, 125 g carbohydrate, 31 g fiber, 89 g fat, 1,340 mg sodiumTo make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto lunch and add 1 whole avocado, sliced, to dinner.Week 5Day 29Breakfast (295 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium peachA.M. Snack (64 calories)1 cup raspberriesLunch (383 calories)1 servingChicken Caesar Pasta SaladP.M. Snack (278 calories)⅓ cup walnut halves1 cup blackberriesDinner (478 calories)1 servingSalmon Souvlaki with Tzatziki & Green Beans½ cup cooked quinoaDaily Totals:1,498 calories, 98 g protein, 135 g carbohydrate, 33 g fiber, 68 g fat, 1,733 mg sodiumTo make it 2,000 calories:Add 1/3 cup almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 30Breakfast (306 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water1 cup low-fat kefirA.M. Snack (64 calories)1 cup raspberriesLunch (442 calories)1 servingChicken Caesar Pasta Salad1 medium peachP.M. Snack (278 calories)⅓ cup walnut halves1 cup blackberriesDinner (425 calories)1 servingGrilled Skirt Steak with Corn-Tomato Relish2 cups mixed salad greens1-oz. slice whole-wheat baguetteDaily Totals:1,514 calories, 89 g protein, 159 g carbohydrate, 34 g fiber, 65 g fat, 1,516 mg sodiumTo make it 2,000 calories:Add 20 almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.

Sit on your patio with a glass of wine in hand and pretend you’re visiting the Mediterranean in this healthy meal plan for summer. We map out an entire month of meals and snacks that incorporate the principles of theMediterranean diet, which means including plenty of fresh produce, fish and legumes, plus healthy fats like nuts and seeds in our daily diet. Summer is the perfect time to shift toward the Mediterranean diet because fresh fruit and vegetables, a staple of this eating style, are plentiful and extra delicious this time of year.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Why This Meal Plan Is Great for You

For those aiming to lose weight, we capped this plan at 1,500 calories per day, which is a level where most people will lose a pound or so a week. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked Questions

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Read More:Mediterranean Diet Meal Plans

Mediterranean Diet Foods to Focus On

Week 1

Week 1

How to Meal-Prep Your Week of Meals:

Day 1

White Bean & Veggie Salad

Breakfast (304 calories)

A.M. Snack (206 calories)

Lunch (360 calories)

P.M. Snack (130 calories)

Dinner (478 calories)

Daily Totals:1,479 calories, 88 g protein, 148 g carbohydrate, 34 g fiber, 68 g fat, 1,098 mg sodium

To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, and add 1 medium apple and 1 servingGuacamole Chopped Saladto dinner.

Day 2

greek-salad-with-edamame.jpeg

Breakfast (343 calories)

A.M. Snack (83 calories)

Lunch (425 calories)

P.M. Snack (206 calories)

Dinner (439 calories)

Daily Totals:1,496 calories, 66 g protein, 142 g carbohydrate, 43 g fiber, 79 g fat, 1,250 mg sodium

To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 1 cup yogurt and add 4 Tbsp. chopped walnuts to A.M. snack, and increase to 1/3 cup almonds at P.M. snack.

Day 3

Cherry Tomato & Garlic Pasta

A.M. Snack (124 calories)

P.M. Snack (59 calories)

Dinner (534 calories)

Daily Totals:1,484 calories, 64 g protein, 164 g carbohydrate, 41 g fiber, 69 g fat, 1,378 mg sodium

To make it 2,000 calories:Add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner.

Day 4

Meal-Prep Vegan Moroccan Lettuce Wraps

Breakfast (306 calories)

Dinner (415 calories)

Daily Totals:1,483 calories, 72 g protein, 146 g carbohydrate, 33 g fiber, 73 g fat, 1,312 mg sodium

To make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 3 Tbsp. chopped walnuts to P.M. snack.

Day 5

Cobb Salad with Herb-Rubbed Chicken

P.M. Snack (125 calories)

Dinner (412 calories)

Daily Totals:1,480 calories, 75 g protein, 126 g carbohydrate, 33 g fiber, 80 g fat, 1,162 mg sodium

To make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack and add 3 Tbsp. chopped walnuts to P.M. snack.

Day 6

Prosciutto Pizza with Corn & Arugula

A.M. Snack (64 calories)

Lunch (422 calories)

P.M. Snack (268 calories)

Dinner (436 calories)

Daily Totals:1,496 calories, 56 g protein, 167 g carbohydrate, 35 g fiber, 76 g fat, 1,429 mg sodium

To make it 2,000 calories:Add 1/3 cup walnut halves to A.M. snack, add 1 medium peach to lunch, and add 1 servingGuacamole Chopped Saladto dinner.

Day 7

Berry-Kefir Smoothie

A.M. Snack (193 calories)

P.M. Snack (62 calories)

Dinner (530 calories)

Daily Totals:1,510 calories, 71 g protein, 140 g carbohydrate, 34 g fiber, 81 g fat, 1,496 mg sodium

To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium peach to lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

Week 2

Week 2

Day 8

Grilled Salmon with Tomatoes & Basil

Lunch (430 calories)

Dinner (447 calories)

Daily Totals:1,515 calories, 90 g protein, 127 g carbohydrate, 39 g fiber, 77 g fat, 1,141 mg sodium

To make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 15 walnut halves to A.M. snack.

Day 9

spice grilled chicken

Breakfast (325 calories)

A.M. Snack (180 calories)

Lunch (514 calories)

Dinner (408 calories)

Daily Totals:1,489 calories, 99 g protein, 195 g carbohydrate, 32 g fiber, 76 g fat, 1,104 mg sodium

To make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, increase to 1/3 cup almonds at A.M. snack, add 1 plum to lunch, and add 1/3 cup almonds to P.M. snack.

Day 10

quinoa chia oatmeal

A.M. Snack (62 calories)

Dinner (429 calories)

Daily Totals:1,518 calories, 91 g protein, 145 g carbohydrate, 32 g fiber, 67 g fat, 965 mg sodium

To make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 20 almonds to A.M. snack.

Day 11

Grilled Skirt Steak with Corn-Tomato Relish

P.M. Snack (201 calories)

Dinner (407 calories)

Daily Totals:1,510 calories, 99 g protein, 125 g carbohydrate, 30 g fiber, 72 g fat, 1,038 mg sodium

To make it 2,000 calories:Add 20 walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.

Day 12

chicken caprese pasta salad in glass food storage container

A.M. Snack (63 calories)

P.M. Snack (193 calories)

Dinner (414 calories)

Daily Totals:1,509 calories, 85 g protein, 146 g carbohydrate, 32 g fiber, 71 g fat, 1,080 mg sodium

To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and increase to 25 walnut halves at P.M. snack.

Day 13

Bruschetta Chicken Pasta

Dinner (499 calories)

Daily Totals:1,495 calories, 71 g protein, 151 g carbohydrate, 31 g fiber, 73 g fat, 1,535 mg sodium

To make it 2,000 calories:Add 20 walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.

Day 14

Hummus & Greek Salad

P.M. Snack (147 calories)

Dinner (547 calories)

Daily Totals: 1,502 calories, 83 g protein, 118 g carbohydrate, 32 g fiber, 83 g fat, 1,561 mg sodium

To make it 2,000 calories:Add 1/4 cup walnut halves to A.M. snack and add 1 whole avocado, sliced, to dinner.

Week 3

week 3

Day 15

Crispy Fish Taco Bowls

A.M. Snack (272 calories)

Dinner (475 calories)

Daily Totals:1,494 calories, 68 g protein, 110 g carbohydrate, 32 g fiber, 93 g fat, 1,135 mg sodium

Day 16

Grilled Chicken Breasts with Tomato-Caper Sauce

A.M. Snack (231 calories)

Dinner (492 calories)

Daily Totals:1,484 calories, 66 g protein, 132 g carbohydrate, 40 g fiber, 81 g fat, 1,135 mg sodium

To make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 avocado, sliced, to dinner.

Day 17

Grilled Chicken Tacos with Slaw Lime Crema

P.M. Snack (131 calories)

Dinner (460 calories)

Daily Totals:1,500 calories, 66 g protein, 127 g carbohydrate, 43 g fiber, 89 g fat, 1,311 mg sodium

To make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and increase to 25 walnut halves at P.M. snack.

Day 18

Grilled Eggplant & Tomato Pasta

P.M. Snack (196 calories)

Dinner (449 calories)

Daily Totals:1,517 calories, 54 g protein, 160 g carbohydrate, 36 g fiber, 83 g fat, 1,066 mg sodium

To make it 2,000 calories:Add 1 medium peach and increase to 30 walnut halves at P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.

Day 19

Grilled Peach & Brie Smothered Chicken

Dinner (541 calories)

Daily Totals: 1,476 calories, 73 g protein, 125 g carbohydrate, 35 g fiber, 83 g fat, 1,452 mg sodium

To make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 12 walnut halves to P.M. snack.

Day 20

Shrimp & Pepper Kebabs with Grilled Red Onion Slaw

Lunch (325 calories)

P.M. Snack (331 calories)

Dinner (442 calories)

Daily Totals:1,487 calories, 85 g protein, 101 g carbohydrate, 34 g fiber, 87 g fat, 1,156 mg sodium

To make it 2,000 calories:Add 22 walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.

Day 21

Greek Summer-Squash Grilled Pizza

A.M. Snack (167 calories)

P.M. Snack (265 calories)

Dinner (418 calories)

Daily Totals:1,499 calories, 74 g protein, 130 g fat, 33 g fiber, 83 g fat, 1,532 mg sodium

To make it 2,000 calories:Increase to 28 walnut halves at A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.

Week 4

Week 4

Day 22

Grilled Salmon with Sweet Peppers

Breakfast (262 calories)

A.M. Snack (59 calories)

P.M. Snack (235 calories)

Dinner (516 calories)

Daily Totals:1,501 calories, 79 g protein, 126 g carbohydrate, 31 g fiber, 1,297 mg sodium

To make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1/4 cup almonds to A.M. snack.

Day 23

spice grilled chicken

Breakfast (295 calories)

Lunch (374 calories)

P.M. Snack (225 calories)

Dinner (540 calories)

Daily Totals:1,499 calories, 80 g protein, 87 g carbohydrate, 33 g fiber, 98 g fat, 1,809 mg sodium

Day 24

Chicken Pesto Pasta with Asparagus

Dinner (518 calories)

Daily Totals:1,477 calories, 82 g protein, 110 g carbohydrate, 32 g fiber, 84 g fat, 1,417 mg sodium

Day 25

Spinach-Mushroom Frittata with Avocado Salad

A.M. Snack (291 calories)

P.M. Snack (145 calories)

Daily Totals:1,520 calories, 83 g protein, 113 g carbohydrate, 30 g fiber, 87 g fat, 1,648 mg sodium

To make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 20 almonds to P.M. snack.

Day 26

Easy Shrimp Tacos

P.M. Snack (278 calories)

Dinner (490 calories)

Daily Totals:1,513 calories, 80 g protein, 145 g carbohydrate, 34 g fiber, 73 g fat, 1,627 mg sodium

Day 27

White Bean & Veggie Salad

Daily Totals:1,498 calories, 68 g protein, 116 g carbohydrate, 34 g fiber, 92 g fat, 986 mg sodium

To make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and increase to 30 walnut halves at P.M. snack.

Day 28

Chicken Caesar Pasta Salad

P.M. Snack (118 calories)

Dinner (532 calories)

Meal-Prep Tip:Reserve 2 servingsChicken Caesar Pasta Saladto have for lunch on days 29 and 30.

Daily Totals:1,523 calories, 71 g protein, 125 g carbohydrate, 31 g fiber, 89 g fat, 1,340 mg sodium

To make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto lunch and add 1 whole avocado, sliced, to dinner.

Week 5

week 5 weight loss

Day 29

Greek Grilled Salmon Kebabs with Tzatziki & Green Beans

Lunch (383 calories)

Daily Totals:1,498 calories, 98 g protein, 135 g carbohydrate, 33 g fiber, 68 g fat, 1,733 mg sodium

To make it 2,000 calories:Add 1/3 cup almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.

Day 30

Lunch (442 calories)

Dinner (425 calories)

Daily Totals:1,514 calories, 89 g protein, 159 g carbohydrate, 34 g fiber, 65 g fat, 1,516 mg sodium

To make it 2,000 calories:Add 20 almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.